Tuesday, 7 October, 2014
Workout of the Day: WOD: “Murph” Complete the following for time: Run1 Mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 mile You... Read More
Max Effort Upper
Main Event: Shoulder press 5×5 @ 85%, no missing Accessories: one arm db flat press, one db used at a time, x 25each x 4... Read More
Kids: October 6, 2014
Warm up: Switch! Skill work: Angry Gorilla parade WOD: AMRAP in a given amount of time 7 Deadlifts 5 Frog hops 3 Wall ball Game!